Q: The program you outline in the Super-Size Crash Course that put 18 pounds of muscle size on Jordon [Williamson] had him use some heavy pyramid training in Phase 1, but only moderately heavy Downward-Progression 4X in Phase 2. To keep gaining, would you have someone cycle back to Phase 1 for more heavy pyramid training?
A: First we’d probably ask what you’re motivated to do. That’s because nothing breeds more muscle size like the fire to train…
At this time of year, most younger trainees seem to opt for another round of heavy training. That’s because, at the end of Phase 2, which has no ultra-heavy training, some people get the itch to start testing their strength…
If you’re young and into the idea of getting stronger, another bout of Phase 1 with heavy pyramids at every other workout would no doubt work well. But be careful… That crazy ego thing can do irreparable damage, not to mention hinder muscle growth…
That’s why Phase 1 at the beginning of the summer can be so perfect. It forces you to temper those heavy assaults, which is very important…
Remember, Phase 1 alternates heavy pyramids at one workout with standard 4X at the next. That allows more recovery, triggers a power-density growth effect, and helps avoid nervous system burnout….
So, in case we buried the answer to your question, yes, after Phase 2, another bout with Phase 1 would be fine—back to some heavy pyramid attacks.
On the other hand, for “Phase 3” if YOU have more than a year of training, we might suggest Progressive-Speed 4X at the second workouts instead of standard 4X…
PS 4X is actually 3 sets: an X-centric set (lift in one second, lower in six), a standard set (lift in one second, lower in three) and a speed set (1.5-second reps).
The mass-building power of that method is explained in Chapter 5 of The Ultimate Super-Size Crash Course (“Progressive-Speed 4X: Mass Acceleration With Tempo Variation”)…
PS 4X at every other workout would be a stimulating new change to gain.
Note: The Super-Size Crash Course includes Jordon Williamson’s 18-pounds-of-muscle-in 12-weeks program plus alternate workouts (moderate-weight for older trainees). Also includes the Progressive-Speed 4X mass method and Steve’s radical 2-Days-On, Muscle-Up, Fat-Gone Diet. Add it to your mass-building library today for ONLY $10 HERE <==
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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